Dates vs. Okra — In-Depth Nutrition Comparison
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A recap on differences between dates and okra
- Dates are higher in fiber, copper, potassium, and vitamin B5, yet okra is higher in vitamin C, vitamin K, manganese, vitamin A, vitamin B1, and folate.
- Okra covers your daily vitamin C needs 25% more than dates.
- Dates contain 3 times more fiber than okra. While dates contain 8g of fiber, okra contains only 3.2g.
Food varieties used in this article are Dates, deglet noor and Okra, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +119.4% |
| Contains more IronIron | +64.5% |
| Contains more CopperCopper | +89% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +328.6% |
| Contains more MagnesiumMagnesium | +32.6% |
| Contains more CalciumCalcium | +110.3% |
| Contains more ZincZinc | +100% |
| Contains more ManganeseManganese | +200.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B3Vitamin B3 | +27.4% |
| Contains more Vitamin B5Vitamin B5 | +140.4% |
| Contains more Vitamin CVitamin C | +5650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +440% |
| Contains more Vitamin B1Vitamin B1 | +284.6% |
| Contains more Vitamin B6Vitamin B6 | +30.3% |
| Contains more Vitamin KVitamin K | +1059.3% |
| Contains more FolateFolate | +215.8% |
| Contains more CholineCholine | +95.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.4mg | 23mg | 25% |
| Fructose | 19.56g | 0.57g | 24% |
| Vitamin K | 2.7µg | 31.3µg | 24% |
| Manganese | 0.262mg | 0.788mg | 23% |
| Carbs | 75.03g | 7.45g | 23% |
| Fiber | 8g | 3.2g | 19% |
| Calories | 282kcal | 33kcal | 12% |
| Vitamin B1 | 0.052mg | 0.2mg | 12% |
| Copper | 0.206mg | 0.109mg | 11% |
| Potassium | 656mg | 299mg | 11% |
| Folate | 19µg | 60µg | 10% |
| Vitamin B5 | 0.589mg | 0.245mg | 7% |
| Iron | 1.02mg | 0.62mg | 5% |
| Vitamin A | 0µg | 36µg | 4% |
| Vitamin B6 | 0.165mg | 0.215mg | 4% |
| Selenium | 3µg | 0.7µg | 4% |
| Calcium | 39mg | 82mg | 4% |
| Zinc | 0.29mg | 0.58mg | 3% |
| Magnesium | 43mg | 57mg | 3% |
| Vitamin B3 | 1.274mg | 1mg | 2% |
| Choline | 6.3mg | 12.3mg | 1% |
| Protein | 2.45g | 1.93g | 1% |
| Vitamin E | 0.05mg | 0.27mg | 1% |
| Fats | 0.39g | 0.19g | 0% |
| Net carbs | 67.03g | 4.25g | N/A |
| Sugar | 63.35g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Phosphorus | 62mg | 61mg | 0% |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B2 | 0.066mg | 0.06mg | 0% |
| Saturated fat | 0.032g | 0.026g | 0% |
| Monounsaturated fat | 0.036g | 0.017g | 0% |
| Polyunsaturated fat | 0.019g | 0.027g | 0% |
| Tryptophan | 0.012mg | 0.017mg | 0% |
| Threonine | 0.043mg | 0.065mg | 0% |
| Isoleucine | 0.049mg | 0.069mg | 0% |
| Leucine | 0.084mg | 0.105mg | 0% |
| Lysine | 0.066mg | 0.081mg | 0% |
| Methionine | 0.022mg | 0.021mg | 0% |
| Phenylalanine | 0.05mg | 0.065mg | 0% |
| Valine | 0.071mg | 0.091mg | 0% |
| Histidine | 0.032mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.9% |
| Contains more FatsFats | +105.3% |
| Contains more CarbsCarbs | +907.1% |
| Contains more OtherOther | +88.2% |
| Contains more WaterWater | +336.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +111.8% |
| Contains less Sat. FatSaturated fat | -18.8% |
| Contains more Poly. FatPolyunsaturated fat | +42.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3873.3% |
| Contains more GlucoseGlucose | +6109.4% |
| Contains more FructoseFructose | +3331.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
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~equal in
Galactose
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